Thursday – Rocktober 13
Events events events!!! What you don’t have these dates on your calendar yet???
- Halloween Horror Nights. This Friday Night 8pm at Universal Studios. Get your tickets now!
- Barbells for Boobs. Saturday Oct 29. 10am -1pm at CF High Voltage! Click here to register now!
- Spartan Race: 3 mile obstacle run. We’ve already got over 15 people on this team. Sign up here it will sell out within the next 2 weeks: Click here to register now!
All Levels CrossFit
A. Bear Complex
5 sets of 5 cycles through. Rest no more than 3 min after each set.
-Power clean Front Squat push press/jerk back squat behind neck push press back to the ground repeat.
5 burpee penalty for dropping the bar or resting on the ground during the set (to be done all at the end)
Bx 1. Touch & Go Clean & Jerk. AMRAP Touch & Go C&J at Grace weight (135/95 rx scale as needed)
C. Tabata sit ups. Low score. V-ups or lemon squeezers are ok.
Level 1 CrossFit:
Skill: sumo deadlift high pull with a barbell. Sets of 5 reps for 10 min.
WOD: 15 min amrap
10x (kb or barbell is ok)
15x sit ups
50x jump rope passes